1. Principles of Fitness for Health Module 4.4

2. Components of Fitness
Physical Conditioning- planned program of exercise to improve particular body system.
placing regular physical demand on the body causes it to adapt and function more efficiently.
The Institute of Medicine recommends at least 60 min/day
All physical exercise done in a day counts.
30-45 minutes of moderate intensity exercise, 3-5 times per week promotes weight loss.
60 minutes of rigorous activity per day needed to lose weight, keep the weight off, and improve functional capacity.
Institute Overload
Overload achieved by FIT
Frequency, Intensity, Time
Overload results in
Strength- Endurance – muscle and heart
Flexibility

3. The Overload Principle
The Overload Principle involves applying a greater work load than normal on the cardio-respiratory or skeletal-muscular systems that leads to increased functional capacity
For aerobic capacity improvement, one must work at least at 70% MHR (maximum heart rate)
Overland principle is achieved through FIT (frequency, intensity, and time)

4. The FIT Classification System
F-frequency (times per week)
I- intensity (percent of maximum heart rate, %MHR)
T-time (the number of minutes that the elevated heart rate is maintained
To classify your level of cardiovascular competency by the following table:
Factor
Low
Average
High
F - frequency (days/wk) 3 4
5 +
I - intensity
(% MHR)
60 – 69
(low)
70 – 79
(moderate)
80-90
(high)
T - time (continuous minutes)
15-45
30-60

5. Benefits of Physical Activity
FITNESS is defined as the ability to perform routine physical activity without undue fatigue.
SYNERGY: Combined action or operation [fitness and nutrition]
Nutrition contributes to athletic performance
Regular exercise contributes to a person’s ability to use and store nutrients.
Being fit is more than being free of disease.
less mortality and morbidity than sedentary counterparts.
vitality and enthusiasm for life.
Increased self-confidence
Easier weight control
Stronger bones
Improved sleep
Lower risks of diabetes, hypertension, heart disease
** Release of neuropeptide endorphins that relieve pain, increase mood and overall sense of well-being.

6. Components of Fitness Aerobic CAPACITY - Cardiorespiratory Endurance
“Efficiency with which the body delivers oxygen and
nutrients to cells and transports waste from cells."
Aerobic EXERCISE demands a higher functioning level of the cardio-respiratory systems.
Recommended for 60 minutes per day
Regular aerobic exercise strengthens the heart muscle
Increases volume of blood pumped with each heart beat
Decreases resting heart rate by improving cardiac output (volume of blood being pumped by the heart in one minute)
Important to maintain elevated heart rate steadily for at least 10 mins.
Builds and maintains muscles; produces a greater proportion of lean body tissue; Use of large muscle groups (arms/legs)
Heart controls O2 to all muscles; heart health has a direct impact on performance, both endurance and strength
Target heart rate: rate to achieve a cardiovascular conditioning effect—fast enough to push the heart but not so fast as to strain it by utilizing F I T
Maximum heart rate- max amount of heartbeats/min that can be attained. MHR = (220 – age)
Aerobic zone MHR x MHR x 0.85

7. Muscle

8. Components of Fitness - Strength
Consult your physician before beginning any type of rigorous fitness program. Exercise stress test monitors heart function under stress to detect abnormalities that would not occur in normal conditions (men >age 40; Women >age 50)
RESISTIVE exercise demands a higher functioning level of the skeletal-muscular system. It is the ability of muscles to work against some form of resistance (ex: weight lifting)
Measured by muscular strength and muscular endurance
Builds and tones muscles for work or play and to prevent injury
Provides muscle endurance- power of the muscle to keep working over a long period of time
Muscle Hypertrophy
Increases muscle mass – greater # muscle fibers
Decreases fat mass
Muscle Atrophy

9. Muscle Contractions Training Types
Isotonic muscle contractions
Eccentric Muscle Contraction
Muscle is elongating while contracting or generating tension
Concentric Muscle Contraction
Muscle is shortening while contracting or generating tension
Isometric Muscle Contraction
No change in the muscle length while muscle generates tension. This contraction is uses when joints are injured to attempt to maintain some muscle strength.
Training Types
Isometric Training
Program involves a series of isometric muscle contractions.
Weight Training
Program involves lifting weights.

10. Importance of Warming Up
A good WARM UP gradually increases heart rate; much like oiling a squeaky wheel;
Stimulate the cardiovascular system and lungs, as well as preparing the muscles for vigorous activity
Increases overall body and muscle temperatures which increase blood flow to the active muscles.
Increases temperature helps to increase the rate of energy production.
Increases flexibility of muscle fibers
Reduces the stress on the heart.
Stimulates circulation to muscles, tendons and ligaments; injuries less likely
Mentally prepare you for your workout.
GENERAL WARM-UP – Involves activities that stimulate and increase the blood flow to the working muscles.  Such activities as jogging, jumping jacks or some basic calisthenics, are effective warm-up exercises. 

11. Stretching and Flexibility
STRETCHING focus is specifically on stretching muscles.
Problematic to confuse warming up with stretching.
muscles need warm first to achieve optimal stretch.
FLEXIBILITY –range of motion
Ability to bend or extend without injury
Static stretches vs “bouncing” stretches
Although warm ups and stretching generally occur in the beginning of a workout session, they are two different concepts